F3 Knoxville

Tag: Espy

Compound Beat Down

THE SCENE: Warmed up a bit. Had a little sky sweat. Just enough to keep you cool. It was nice. Then out of no where there was a high speed chase of a motorcycle and like twelve cop cars! It was nuts!

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
20 IC SSH, 10 IC Merkins, 20 IC Flutter Kicks, and 10 IC Squats
Warm-up lap around the parking lot, butt kicks on side, high knees one side, side shuffle one side, sprint one side

THA-THANG:
Do 1 of each on round 1, run a lap, 2 on round 2, 3 on 3, etc. up to 10 (if you can make it that far). Run the small lap between each one, and Burnie the little hill next to the steps

  • Hand Release Merkin, Merkin, Clap Merkin equals 1 rep
  • LBC, BBS, WW2
  • Get up, squat, squat jump
  • Bent row, upright row, CMU swing

It’s a compound movement, so don’t just do all your LBCs then all your BBS. If you’re on round 5 do a LBC, BBS, then WW2 in that order, 5 times.

MARY:
21 IC Normal box cutters, 21 IC superman box cutters (draw with your hands, and keep your feet up), LBCs to cash out

COUNT-OFF & NAME-O-RAMA
twelve PAX and one 2.0

CIRCLE OF TRUST/BOM:
Scout is going to Basic next week, so I wanted to share something basic. When asked, “What is the greatest commandment”, the greatest man who ever lived (King Jesus) said, “Love the LORD your God with all of your heart, all of your soul, all of your mind, and all of your strength.” He also gave us a bonus, “The second is like it, to love your neighbor as you love yourself.” Love God. Love others. Loving others is going to look different when we are loving a boss or a superior officer than when we love our kids or spouse. But we are empowered to love in all those different ways when we keep the first commandment the first and most important thing. God made that the greatest commandment for a reason, its because it’s what we are made to do. We most reflect the image of our creator when we are loving like He loved.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
OTB tomorrow at Sandy Springs. Don’t be a square

It’s been a year…

THE SCENE: Cold and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Al Gore for the Disclaimer
  • Tempo Merkins
  • Windmills
  • SSH
  • Walking Knee-to-chest
  • Short mosey and do burpees every other light pole, 1, then 2, then 3 etc…just up to 5 and mosey back to grinder
    THA-THANG:
  • 4 rounds of exercises. Do 3 sets of each round and and suicide before moving on to the next round
    • Round 1
      • 15x Water Pumps each leg
      • 5 per arm, 1 arm-assisted merkins (on back of the bench)
      • 15 Goblet squats (w/ CMU)
      • 15x Curls: 5x ½ High, 5x ½ low, 5 x full
    • Round 2
      • Box Jumps x 15
      • 10 CMU Lawnmower per arm
      • Wall Sit Overhead press x10
      • 1 leg line hops x 15 per leg (2ct)
    • Round 3
      • 10 tuck jumps
      • 15 hand release merkins
      • Calf Raises: 15 each position: Toes forward, Toes out, Toes in
      • Upright Rows x 15
    • Round 4
      • 15 CMU Swings
      • 10 Over block merkins (each merkin =1)
      • 10 Iron Squats (Iron Mike + deep air squat)
      • 10 each side, Elf on the Shelf
    • If finished before time is called, do suicides and 20 merkins/20 Big Boy Sit Ups until the end
  • MARY:
  • Leg circles each way
  • Marching Low Planks
  • Gas Pumps
  • Flutter Kicks
    CIRCLE OF TRUST/BOM:
    As we look back at the year 2020, it seems like it is expected of us to say something negative about this strange year. We need to make sure we look at it with balanced view: rightly mourn our losses (and there have been many of these: loved ones, friends, jobs, celebrations, opportunities for fellowship) but also celebrate the blessings that we have enjoyed (including those unexpected blessings brought about by changes in our circumstances do to the pandemic).  In all these circumstances and as we look ahead to the new year whatever it may bring, let the words of the Doxology remind us what we should do everyday: “Praise God from whom all blessings flow, praise him all creatures here below, praise him above ye heavenly hosts. Praise Father, Son and Holy Ghost. Amen.” 
  • MOLESKIN:
    Insert any personal comments, notes, devotion content, etc.
    ANNOUNCEMENTS:
    Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Silent Night

THE SCENE: 42 degree F, 67% humidity, very dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Baby arm circles, Cherry pickers, Imperial squat walkers

THA-THANG:
Grab your numbered CMU and mosey to Mt. Crumpit.

 

Mt. Crumpit Dora  (1 partners with 2, 3 with 4, 5 with 6, etc.)

(Partner #1 starts exercises while Partner #2 runs to back side of tree, does 3 Burpees, runs back down, and switches with partner to complete required number of exercises.)

100 Squat Trusts

200 Bent Rows

200 Upright Rows

200 OH CMU Flutter Kicks

200 Curls

200 Derkins

200 Dips

200 Triceps Extensions

100 Russian Swings

 

Mosey back to AO

MARY:
Everyone did 10 Russian Swings before time was up.

COUNT-OFF & NAME-O-RAMA
14 HIMs and 1 2.0 (Lumberjack)
CIRCLE OF TRUST/BOM:
The Simon and Garfunkel album Parsley, Sage, Rosemary, and Thyme was released in October 1966.  Silent Night/7 O’Clock News is one of the tracks.  It starts with the duo singing Silent Night and soon into the song a broadcaster starts to present the top headlines of the day. There is mention of antiwar protests, civil rights marches, calling in the National Guard, mass murders by Richard Speck, suicide by comedian Lenny Bruce, and messages of political dispute.  In the midst of the beautiful singing of Silent Night, the listener realizes that there never seems to be one.

The reality of this broken world is that there never will be a night without strife and turmoil and greed and disagreement and pain and sorrow.  Only when Jesus comes again will all of this be wiped away.  The good news is that we are all able to cope with the worlds brokenness when we lay our troubles at the feet of our Savior.  We can only have a silent night when we rest in His arms.

The challenge for us is to take the time and do this.  Rest in His arms if only for a short time.  Do it with your family and loved ones.  Carve out that time this Christmas season and then try to make a habit of it.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Substitute teaching while Taco is on quarantine

THE SCENE: Chilly-ish but dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
My 2.0 “Lumberjack” led most the warm-up

-10 SSH

-15 LBC’s

-15 Squats with CMU’s outstretched
THA-THANG:
Today the Bomb Shelter needed a substitute teacher as our own Taco (an MCS spanish teacher) was on close-contact quarantine. We decided to honor the work of our teachers in this odd time by visiting The Educator.

-Mosey to The Educator with CMU for 11’s. Blockies at the bottom, 4ct Iron Mike’s at the top.

-Inch worm Merkin your first time up the educator, Bernie a few trips up in the middle (a Snorkel request)

-Mosey back to AO, blockies while we wait for the 6 to catch up (a Peach request)

-Lesson for the day, be careful what you ask for with your MumbleChatter =)

MARY:
-Chest press

-Flutter kicks

-Chest press and flutter kicks at the same time

-Tempo merkins and WW2’s

COUNT-OFF & NAME-O-RAMA
scout, scoutmaster, peach, pinnochio, snorkel, hammy, ky, t-bone,veep, napster, nair, espy, double tap, drifter, lumberjack
CIRCLE OF TRUST/BOM:
Read the weekly F3 email, the Judge’s word on consistency this week was awesome!
MOLESKIN:
Pray for KY’s ministry oppourtunity and those dealing with COVID
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Twelve Burpees of Christmas

THE SCENE: A cool but clear morning at Bomb Shelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 shoulder taps in cadence

5 OYO Jackees
THA-THANG:
A twelve days of Christmas theme, adding a new exercise each round and working your way back

  • A burpee by the big tree on Crumpet
  • 2 Blockees
  • 3 Bodybuilders
  • 4 hand release burpees
  • 5 single leg burpees
  • 6 double merkin burpees
  • 7 Jackees
  • 8 iron burpees
  • 9 shoulder tap burpees
  • 10 Peter Parker burpees
  • 11 broad jump burpees
  • 12 Bearpees

MARY:

LBCs for a minute

COUNT-OFF & NAME: 11 joined, including 2.0 lumberjack 
CIRCLE OF TRUST/BOM:
Sharpen the saw. We need to make sure to take care of ourselves. “If you have 2 hours to cut down a tree, spend the first hour sharpening the saw
MOLESKIN:
Welcome back KY
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.